What is rumination?
Rumination; It is the involuntary thinking of the thought over and over in a constant, disturbing way, to such an extent that it interferes with your daily activities. Also called mental rumination. It is important to control many psychological disorders, especially major depressive disorder and anxiety disorders, so it is important to take them under control.
Why do we overthink?
Possible consequences Overthinking creates a false sense of control. When we think about possible possibilities, we assume that we control those possibilities and therefore avoid unintended consequences. However, studies show that overthinking does not lead us to a solution. According to the findings of these studies, ruminative thinking increases the level of anxiety and stress in individuals and creates a hidden obstacle in front of the solution.
Overthinking about lived events informs people about their sensitive points. It is not the events that get people into the whirlpool of thinking, but the meanings they attach to the events. When these meanings are detrimental to one's self-esteem, the person becomes a prisoner of the thoughts in his mind.
What are the ways to stop overthinking?
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Identify why it is so important to you. For example; If you keep thinking about a criticism directed at you at a business meeting and cannot avoid it, you may be sensitive to criticism. The main issue that bothers you may not be what is said, but the criticism itself. The question to be asked at this point is: What does being criticized mean to you? Could you have felt inadequate or unsuccessful as a result of the criticism?
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Detect the realism of the emerging thought and take action accordingly. For example; If you're worried about being labeled as a failure by your coworkers in the face of criticism directed at you, think of moments that signaled success. No one can be completely successful/good or completely unsuccessful/bad. Determine where you are.
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Give yourself limited time to overthink. This suggestion, put forward by Nolen-Hoeksema, who studies rumination, is a method that works, although it sounds strange. When unwanted thoughts come to your mind at an inopportune time during the day, you can ensure that they do not prevent you from doing your work by saying "I will think about this in detail between 6 and 7 o'clock, not now." You can liberate and embody these thoughts floating in your mind by putting them down on paper. Be very open and honest when doing this. Afterwards, you can tear the paper or burn it.
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Cognitive behavioral therapies have clearly shown that the solution is in the emotion-thought-behavior relationship, so it aims to give clients the ability to manage their disturbing thoughts. If overthinking makes your life difficult, prevents you from focusing, and puts you in difficult situations, don't hesitate to seek psychotherapy.
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